The 52 New Foods Challenge Food of the Week: Romanesco
I LOVE roasted crucifers, and this one is no exception. Jennifer Tyler Lee also recommends sautéing it with EVOO (I would use butter) and lemon and parmesan. Sounds yummy too!! I recently made “cauli rice” using romanesco and it was delicious! 🙂
- Member of the cruciferous family- related to cauliflower
- Contains four times more glucosinolates than white cauliflower
- Cauliflowers have a lower respiration rate than broccoli and therefore can be stored for up to a week in the fridge without compromising the nutritional value.
- Was developed from wild cabbage
- Cancer fighting vegetable
- Good source of B Vitamins, vitamin K, & C, potassium, phosphorous, boron, and fiber
- On the ANDI scale it scores 295/1000 (a rating of nutrients per calorie)
From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson, and Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno
The 52 New Foods Challenge Food of the Week: Bok Choy
- Higher nutritional content than cabbage
- Member of the cruciferous family
- Contains high level of antioxidants making it great for fighting free radicals and preventing cancer
- High levels of beta-carotene- 11th highest food source of vitamin A
- Good source of Vitamins B6, K, & C, potassium, folate, iron, manganese, and calcium
- It ranks 5th on the ANDI scale and scores 865/1000 (a rating of nutrients per calorie)
From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipesand www.whfoods.com.
Last year I started The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes. My goal was to try the new food designated for each week and to blog about why others might want to try it too. Well, I didn’t quite finish it. 🙁 So I’ve decided to start it again. Many of the foods might not be “new” for me or for you, but I like the idea of trying new things and shaking up my day-to-day food routine.
- Good source of vitamins K, C, and A
- Contains more than twice the the level of antioxidants of other leafy greens
- Antioxidants include: beta-carotene, lute in, zeaxanthin
- Good source of folate, fiber, manganese, potassium, copper, and calcium
- It scores 1000/1000 on the ANDI score (a rating of nutrients per calorie)
- Is good for preventing: cancer, cardiovascular disease, degenerative eye diseases, and stomach ulcers
- Red leaf kale varieties have more nutrients than green leaf varieties
- Has more calcium than milk!!!!!
- Raw often has more nutrients
- However, raw kale, like other raw cruciferous veggies (broccoli, cauliflower, cabbage, brussels, etc.) can be goitrogenic, if you have thyroid problems – it is important that you eat cooked kale
- For kale chips, 350 degrees produces the most nutrient chips
From Eating on the Wild Side: The Missing Link to Optimum Health
by Jo Robinson, The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.